Training Log Archive: RASPUTINIn the 30 days ending Jun 30, 2021:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||
Wednesday Jun 30, 2021 #
Note
weight:213lbs
lowest weight since last oct when riding, paddling, lifting, hiking
Ali thinks I am way too skinny lol
Ali thinks I am way too skinny lol
Tuesday Jun 29, 2021 #
Running 40:00 [3] 3.0 mi (13:20 / mi) +458ft 11:39 / mi
shoes: Ghost11 Wide - 10
signal
from home to rainbow lake TH. across bridge, up rocks to big giant rock amphitheater junction and back.
low 80s, 65% humidity, but felt hotter and swampier esp coming back up the canyon. first run without real pain.
strengthening the VMO helping
includes a stop to cool off
Hr 165-170 even hiking out of the canyon. slower walking uphill still 160s
final climb, 175-178 HR.
from home to rainbow lake TH. across bridge, up rocks to big giant rock amphitheater junction and back.
low 80s, 65% humidity, but felt hotter and swampier esp coming back up the canyon. first run without real pain.
strengthening the VMO helping
includes a stop to cool off
Hr 165-170 even hiking out of the canyon. slower walking uphill still 160s
final climb, 175-178 HR.
Note
slept:8.0 weight:215lbs
no carbs since yesterday AM
ton of water
ton of water
Hike 1:00:00 [3] 3.0 mi (20:00 / mi)
Monday Jun 28, 2021 #
Note
slept:9.0 weight:215lbs
No cals before 12:40 - not hungry at all either.
black coffee 9-1230
black coffee 9-1230
Hike 45:00 [3] 2.5 mi (18:00 / mi)
heat hike from home w rips
Sunday Jun 27, 2021 #
Hike 1:50:00 [3] 4.8 mi (22:55 / mi) +594ft 20:31 / mi
shoes: Topo Ultraventure 2
Mabbit Springs TH to Falling Water ount and back
w Ali + Ripley.
v nice singletrack all the way to the cliff
w Ali + Ripley.
v nice singletrack all the way to the cliff
Strength Training 1:00:00 [3]
garage - signal 90* humid
air squat warmuo on slope for quadz
Back Squats
10x45-95; 5x135-155-165-175
L knee ok after warmup but still weird.
Pullups - sets of 5. still feel golfers elbow but only L side after 5-6 sets
ball slams
DB BC
air squat warmuo on slope for quadz
Back Squats
10x45-95; 5x135-155-165-175
L knee ok after warmup but still weird.
Pullups - sets of 5. still feel golfers elbow but only L side after 5-6 sets
ball slams
DB BC
8 AM
Note
slept:9.0 weight:218lbs
Saturday Jun 26, 2021 #
Hike 1:00:00 [3] 2.5 mi (24:00 / mi)
From home in Signal
trailhead closed
rescue operation - ton of SAR climbers and medics
trailhead closed
rescue operation - ton of SAR climbers and medics
Strength Training 45:00 [3]
Home Signal Gym
felt rough. creaky. weak.
flat bench 10x45-95-135
5x155-185-195-205-215-185
felt rough. creaky. weak.
flat bench 10x45-95-135
5x155-185-195-205-215-185
Thursday Jun 24, 2021 #
Strength Training 45:00 [3]
PCM forum gym 8:15pm
KBS 35-53-62-62 x10 <1’ rest
Chin Grip Pull downs 1x 110-120-140-160-180-160 1’ rest
DB rows 55-65-75-85x10 each side ~1’ rest
KBS 35-53-62-62 x10 <1’ rest
Chin Grip Pull downs 1x 110-120-140-160-180-160 1’ rest
DB rows 55-65-75-85x10 each side ~1’ rest
Wednesday Jun 23, 2021 #
Note
slept:7.0 (rest day)
slammed all day and night good freshen up consolidate rest day
Tuesday Jun 22, 2021 #
Hike 2:45:00 [3] 9.5 mi (17:22 / mi) +450ft 16:37 / mi
shoes: Topo Ultraventure 2
500 ansley to end of ATL beltline ans back
finished 9:55pm still Hot and humid AF
no stopping. no water,
thirsty at end. legs still sore from squat and DL
thirsty
Have not eaten so little in a long time. Maybe ever?
srill hitting 160-200g protein
finished 9:55pm still Hot and humid AF
no stopping. no water,
thirsty at end. legs still sore from squat and DL
thirsty
Have not eaten so little in a long time. Maybe ever?
srill hitting 160-200g protein
Note
weight:217lbs
Monday Jun 21, 2021 #
Cycling 15:00 [3] 5.0 mi (20.0 mph)
gym bike spin -
legs trashed
legs trashed
Strength Training 1:00:00 [3]
Forum Gym PCM
bike wup
Lat Pull Down Close palms facing double 10x 85-100-120-140-160
on 39-45 secs rest
Barbell Bench Press
wup 45-95-135 x10
main 5x 155-185-195-205-215
feeling not fully recovered. prob would have been ideal to push one more day.
Lat Pull Down Wide
Shoulder Press 85-110-120-140-160
Tri Press down
DB bicep curl 5x10 @ 35, 5x10 as 40-40-45-40…
Feel and look leaner - eg abs. Maybe just less SubQ water?
scale still says 100KG with Shoes
bike wup
Lat Pull Down Close palms facing double 10x 85-100-120-140-160
on 39-45 secs rest
Barbell Bench Press
wup 45-95-135 x10
main 5x 155-185-195-205-215
feeling not fully recovered. prob would have been ideal to push one more day.
Lat Pull Down Wide
Shoulder Press 85-110-120-140-160
Tri Press down
DB bicep curl 5x10 @ 35, 5x10 as 40-40-45-40…
Feel and look leaner - eg abs. Maybe just less SubQ water?
scale still says 100KG with Shoes
Sunday Jun 20, 2021 #
Strength Training 1:30:00 [3]
weight:218lbs shoes: Topo Ultraventure 2
Row erg warmup -
+ KBS 3x 12 1, 1.5, 2pood
Barbell Deadlift
warmup 45-135x10, 5x 185
main
5x 225, 245 in thick squishy shoes double overhand
5x 265 mixed grip, shoes,
5x 275, 285, 295 MG, no shoes
—
lying hamstring curl machine
10x110-80-95-110-110
—
leg extension for VMO isolation
20x10-25-40 each side
20x55 w help at bottom from R foot
progress. no pain, less grinding L knee
—
calf raise
5x20 on 30”
+ KBS 3x 12 1, 1.5, 2pood
Barbell Deadlift
warmup 45-135x10, 5x 185
main
5x 225, 245 in thick squishy shoes double overhand
5x 265 mixed grip, shoes,
5x 275, 285, 295 MG, no shoes
—
lying hamstring curl machine
10x110-80-95-110-110
—
leg extension for VMO isolation
20x10-25-40 each side
20x55 w help at bottom from R foot
progress. no pain, less grinding L knee
—
calf raise
5x20 on 30”
Hike 30:00 [3]
Saturday Jun 19, 2021 #
Strength Training 1:00:00 [3]
Back Squat 10x air, 45-65-95-115-125-135…
testing it out. Relieved!
ass to grass
+
after Ski/bike metcon
first back squat without L knee pain or grinding since before may 2020
injury. wow! ok!
2x
30-20-10 cals:
Assault Bike
Ski Erg
1:00 rest
8:38, 9:52
for ref: chris feather high 5, low 6, and 5 rounds
testing it out. Relieved!
ass to grass
+
after Ski/bike metcon
first back squat without L knee pain or grinding since before may 2020
injury. wow! ok!
2x
30-20-10 cals:
Assault Bike
Ski Erg
1:00 rest
8:38, 9:52
for ref: chris feather high 5, low 6, and 5 rounds
Ski Erg 15:00 [3] 2.0 km (7:30 / km)
Assault Bike 15:00 [3]
Friday Jun 18, 2021 #
Yoga 1:00:00 [3]
Highland VH Hot flow
first class in years!
bring full length towel next time
first class in years!
bring full length towel next time
Thursday Jun 17, 2021 #
Strength Training 1:30:00 [3]
Ponce Forum 7:3-9:00
Ski Erg warmup
Pullups - Sets of 5 - fat high bar superset with
Barbell Shoulder Press 10x 45-65-75-85-95
pullups light up golfers elbow
—-
Lat Pull Down Wide flat bar 10x120-140-160-180-200 (8?)
Flat Barbell Bench 10 x 95-135-155-185-195
then 15 x 185 - close to best from 2011? or 2014?
—-
cable tri extension 20x ? 40-50-60 smoked
more in the tank but that’s a lot for shoulders and after 9pm so left still feeeling froggy
Ski Erg warmup
Pullups - Sets of 5 - fat high bar superset with
Barbell Shoulder Press 10x 45-65-75-85-95
pullups light up golfers elbow
—-
Lat Pull Down Wide flat bar 10x120-140-160-180-200 (8?)
Flat Barbell Bench 10 x 95-135-155-185-195
then 15 x 185 - close to best from 2011? or 2014?
—-
cable tri extension 20x ? 40-50-60 smoked
more in the tank but that’s a lot for shoulders and after 9pm so left still feeeling froggy
Wednesday Jun 16, 2021 #
Running 28:00 [3] 2.68 mi (10:27 / mi)
shoes: Ghost11 Wide - 10
seemed like a good idea at the time!
not sure of time/distance exactly.
from K's place Ansley through the parks up towards High museum and back.
felt tight and heavy at first, better last 5 mins almost normal.
def feel knee. in a weird way, more like behind ITB but not ITBS. femur? who knows. all good!
not sure of time/distance exactly.
from K's place Ansley through the parks up towards High museum and back.
felt tight and heavy at first, better last 5 mins almost normal.
def feel knee. in a weird way, more like behind ITB but not ITBS. femur? who knows. all good!
Monday Jun 14, 2021 #
Strength Training 1:00:00 [3]
7pm
long long day onboarding
warmup
barbell sh press 10x 45-65-75-75-85
lat pullldown narrow 10x85-100-120-140-180
-
flat dumbbell bench press 10x 40-50-60-65-70…
dbell curl 10x 30-35-40-40- 40
-
dbell row 10x 60-70-80s
tri oh dbell tri extensio 10x 40-50-60
—-
long long day onboarding
warmup
barbell sh press 10x 45-65-75-75-85
lat pullldown narrow 10x85-100-120-140-180
-
flat dumbbell bench press 10x 40-50-60-65-70…
dbell curl 10x 30-35-40-40- 40
-
dbell row 10x 60-70-80s
tri oh dbell tri extensio 10x 40-50-60
—-
Sunday Jun 13, 2021 #
Note
slept:8.0 weight:215lbs
Morning Drive 2.5hrs to ATL w Sasha
Fly to Memphis.
Drop at curb.
Back into the airport, Fly home to ATL.
Fly to Memphis.
Drop at curb.
Back into the airport, Fly home to ATL.
Strength Training 1:00:00 [3]
PCM Forum Gym
closes at 7 on Sun!
drove straight from airport
5x10 air squat to 9” box
5x10 leg curl (!) 65-85-115…
Leg Ext hit VMO single leg - first time able to do any since may 2020 injury/july 20 surgery
Leg press 5x10
___
closes at 7 on Sun!
drove straight from airport
5x10 air squat to 9” box
5x10 leg curl (!) 65-85-115…
Leg Ext hit VMO single leg - first time able to do any since may 2020 injury/july 20 surgery
Leg press 5x10
___
Friday Jun 11, 2021 #
Note
drive to Chattanooga
two nights there and then fly to Memphis
two nights there and then fly to Memphis
Thursday Jun 10, 2021 #
Strength Training 1:00:00 [3]
PCM Forum
too short warmup
leg press 5x10
flat bbell bench 10x 45-95-135-155-165-175-185-185
DB BC 5x10
hammer curl 3x10 - 40-45-45
too short warmup
leg press 5x10
flat bbell bench 10x 45-95-135-155-165-175-185-185
DB BC 5x10
hammer curl 3x10 - 40-45-45
Monday Jun 7, 2021 #
Strength Training 1:00:00 [3]
back in Atlanta, Forum PCM
Box Step-ups explosive w hop on top and pull lower leg up
Lat Pull Down pullup grip 6x10 up to 180
DBell Press 6x10 30-35-40-45-35
Lat Raise (?!) 12.5, 15, 20, 15 somehow shoulder OK w that
Cable tri press down - 5x20
Overhead tri press -dbell - lighter 35-40-45-50-55
Box Step-ups explosive w hop on top and pull lower leg up
Lat Pull Down pullup grip 6x10 up to 180
DBell Press 6x10 30-35-40-45-35
Lat Raise (?!) 12.5, 15, 20, 15 somehow shoulder OK w that
Cable tri press down - 5x20
Overhead tri press -dbell - lighter 35-40-45-50-55
Sunday Jun 6, 2021 #
Note
in Vero Beach w Sasha and Ali June 1-6 - not a lot of walking but beach most days and pool raft time in the back yard, hit gym once Vero Fitness 5 stars.